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Why Cycle?
There are
many great reasons to ride a bicycle on a regular basis.
Here's just a few:
-
Health - Probably the number one reason to ride
a bicycle consistently. The
American Heart Association
recommends, for most people, at least 30 minutes of
moderate to vigorous (50-75% of max heart rate)
exercise a day on most days of the week. This
consistent activity gives health benefits to your
heart, lungs, and circulatory system. Cycling is a
great way to achieve this recommended activity.
-
Stress Therapy - Cycling doesn't have to be all
sweat and tears. Taking a light to moderate
intensity stroll down the road on a beautiful day
gets your blood circulating, clears your mind, and
puts you at one with nature. It takes you away from
the everyday busy routine that most of us have and
gives you "you" time. For this reason, cycling (as
well as other types of exercise) is great for stress
prevention and/or coping.
-
Family Time - Cycling is a great activity to get
the whole family involved. Family time is very
important, especially with the hectic daily
schedules that most of us have. You and your spouse,
or the entire family can participate. It doesn't
matter how many kids you have, or how old they are.
Why not pick a family activity like cycling that
allows family fun time and promotes health.
-
Weight Loss - The age old question "What's the
best way to loose weight?" for most people, always
comes back to the answer that works every time;
"Diet and Exercise". Cycling is an excellent choice
for the exercise part that remains fun throughout
the entire workout to keep up your motivation and
allow you to look forward to your ride everyday. Why
spend your hard earned money on diets/fads when you
can do it by yourself? It's been proven that people
who use diets without exercise have a much higher
risk of gaining the weight back after they reach
their goal. It basically comes down to this: For
most people, 3500 calories equal about one pound of body
fat, therefore at the end of your week you must have
burned 3500 calories more than you have taken in to
loose one pound.
This can be achieved through less calorie intake
and/or burning calories with exercise. Yes, it's
much less time consuming to take in less calories
than it is to burn the same amount, however remember
that people that diet without exercise have a higher
risk of gaining the weight back, partially because
inactivity causes your metabolism to slow down.
Besides, for health reasons, a certain amount of
exercise should already be part of your weekly
schedule. For loosing weight, some of the most
important words to remember are motivation, dedication,
and consistency.
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Still
Under Construction...
Getting
Started
(With general
cycling)
Initial Investment - Another great thing about
cycling is you can spend as little or as much money as
you want. The only two things you really need is a
bicycle (of course) and a helmet. Initial Bicycle
investments depend on your goals and the type of riding
you want to do. It can range
from $10-$20 at yard sales, less than $100 at department
stores, to thousands of dollars for light-weight racing
bikes. Since people sweat in helmets I'd recommend
buying a new one if possible. You can buy a helmet at
most department stores for less than $20.
Quality & Smart Purchasing - "More times than not,
you get what you pay for.". Yes an old saying, but it
holds true to purchasing bicycles as well. If buying
your first bike from a department store, such as
Wal-Mart or Target, keep these tips in mind; These bike
are normally made with lower-grade components so be careful
with what comes on them. For example, try to stay away
from bikes with multiple gears. Department store bikes
that have a lot of gears have poor quality
derailers which are very hard to keep adjusted and
shift poorly. Another thing to stay away from is any
type of suspension systems. They are usually more for
show not adding much functionality and just add weight.
And keep in mind that these bikes, while pretty easy to
put together, are assembled by workers not necessarily
trained in bicycles. So for you and you family's safety,
double check tightness of important bolts/fasteners and
check for any other needed adjustments. For general
all-around cycling, a recommended department store
bicycle may be something like this:
26" Men's NEXT Monterey Cruiser
Bike
It's
simple, has three internal speeds,
coaster brakes, and only
$99.63 which is not a bad price for a bike of
this type and quality.
Higher Quality Bikes - If you get into cycling
more than the average person, you will eventually want
and will benefit greatly from a higher quality bike
bought from a bike specialty store. If you are local to
this area, check out our links page for some local bike
stores. A recommended bike for general purpose riding
could be a
hybrid:
Trek Hybrid 7000
This bike
retails for $269.99 but the quality of this bike is much
higher than a department store bike. The
derailers and hand brake levers work very well and
are easily adjusted.
Road
Bikes
There may come a time when you become interested in
investing in a road bike. Here are some tips for
purchasing your first road bike; Although some
department stores sell so-called road bikes, it is not
recommended to purchase one for anything other than
occasional use. (Especially if you plan on riding with
other club members in a pace line.) For recreational
cycling on a road bike,
fit is
very important,
and can make the difference for you hating or loving
cycling if you are just starting out. Do yourself a
favor and purchase your first road bike from a specialty
bike store. They will professionally fit your body to
the bike you purchase to make sure you get the correct
size frame to be as comfortable as possible while on the
bike. If you find a great deal on a used road bike for
your first bike, find out the frame size and go to your
local bike store for a professional sizing. This will
ensure that the used bike will fit properly. Take the
used bike with you if possible. If it is the correct
size frame, they can fit you to the bike and
mechanically check it out for you while it's there.
Under
Construction
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Stretching...
Yoga for Cycling
strike a pose before grabbing that bike
Article from
http://www.fitlinxx.com/Article.htm?id=939 by
Beth Shaw
“Practicing yoga will open up tight areas, balance the
body and reduce the risk of injury.”
Although bicycling and indoor
stationary cycling are among the best forms of cardiovascular
conditioning, they can often leave the participant with
tightness, aches and sometimes pain. Cycling places the
body in forward flexion
for long periods of time, which often leads to painful
backaches. Since the muscles of the lower body are
constantly pedaling and working hard, the quads,
hamstrings and glutes also can become very tight.
A
consistent sport-related yoga program could alleviate
many of these symptoms including lower back pain, upper
and lower back stress, and tight hamstrings, hips and
quadriceps. Practicing the following yoga poses will
help open up these areas, balance the body and reduce
the risk of injury.
Upper Body
CHEST EXPANSION:
While riding, try to keep the shoulders relaxed and as
open as possible. Take time to periodically open the
chest and pull the shoulders back and down. Clasp your
hands behind your back and squeeze the shoulder blades
together while contracting your back muscles; then take
10 deep breaths.
When the ride is over, get off your bike, interlace your
hands behind your back and pull your arms as far away
from your body as possible. If your heart is at a normal
resting rate, you can forward fold into a full chest
expansion by bending at the hips and folding the upper
body over the lower body. Keep your hands interlaced for
10 deep breaths.
COBRA POSE:
Lie face down and place your elbows underneath your
shoulders. Keep your hips on the floor and tightly
squeeze the gluteus (those muscles you were sitting on
for such a long time). Look up and stretch
your chest upward. For a more advanced stretch, push the
palms of your hands into the floor and pull your chest
higher. Keep a slight bend in the elbows.
Lower Body
QUAD STRETCH:
(You can also perform this standing.) Lie face down on
the floor, then bend your right leg and grab onto the
ankle with your right hand. Gently pull the leg back and
up and try to touch your foot to your butt. Switch
sides. Be extra careful if you have any knee problems.
Hip
Opener
UPSIDE DOWN PIGEON POSE:
Lie on your back, bend your legs and place your feet
flat on the floor. Now lift your lower legs to knee
height and place the right ankle onto the left
quadriceps - aim for a spot on the leg midway between
your knee and groin. Reach your hands behind your left
knee and gently pull your knee in towards your body as
you gently push your right knee until you feel a deep
stretch in the hip and glute area. Hold for 10 deep
breaths, then switch sides.
Hamstring Openers
FORWARD FOLD:
Don't perform this posture until your heart has reached
a resting rate. Stand with your feet a few inches apart,
shoulders directly over your hips. Bend at the hips and
fold your body forward as you grab onto your elbows. If
you're flexible, hold onto your ankles or let your hands
rest on the floor. Keeping your breath fluid, sink a
little further on each exhale, relax your head and neck
and let the crown of your head move towards the floor.
Take 10 deep breaths. (This pose is not recommended for
anyone with a heart condition.)
Side Openers
LATERAL FLEXION:
This stretch opens the sides of the body. Stand with
your feet shoulder width apart and extend both arms
overhead. Bring your right arm down and rest your hand
on your hip. Inhale as you lift up and out of the lower
back, and then exhale as your left arm sinks over your
head, until you feel a deep stretch along the left side
of your body. Keep your glutes tight and your lower body
pushing forward as the upper body continues to lift and
sink. Take 5 deep breaths and then switch sides.
If you practice these poses at the
end of your ride, you will feel rejuvenated, relaxed and
refreshed and notice an immediate difference in your
flexibility.
These poses also can be used for corporate workers,
long-distance drivers and mothers who spend lots of time
with small children.
For more information on Beth Shaw
and YogaFIt visit
www.yogafit.com.
Comments? We'd love to hear them.
Contact Senior Editor Rita Trieger at
Rtrieger@fitlinxx.com.
Article above taken from
http://www.fitlinxx.com/Article.htm?id=939 by
Beth Shaw
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Under
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